A guided technique to release tension throughout your body by bringing awareness to each part.
The body scan meditation is a practice that helps you develop awareness of your physical sensations, tension, and discomfort. By methodically scanning your body from head to toe, you learn to notice where you hold stress and practice releasing it.
This exercise is particularly helpful for those who experience physical symptoms of stress or anxiety, or who struggle with sleep.
Find a quiet space where you won't be interrupted. Lie down on your back on a comfortable surface, such as a yoga mat, bed, or carpeted floor. You may want to use a blanket to stay warm.
Follow the step-by-step guide below, moving at your own pace.
Lie down on your back in a comfortable position. You can place a small pillow under your head and knees if that feels better for your back.
Make sure you're warm enough—cover yourself with a blanket if needed.
Allow your arms to rest at your sides, with palms facing up.
Take a few deep breaths, inhaling through your nose and exhaling through your mouth.
Set an intention to be present with whatever sensations arise during this practice, without judgment or trying to change anything.
Remember that the goal is not to relax, but to become aware—though relaxation often happens as a result.
Bring your awareness to your feet. Notice any sensations in your toes, the soles of your feet, your heels, and the tops of your feet.
You might feel tingling, temperature, pressure, or nothing at all. Whatever you experience is perfectly fine.
If you notice any tension, imagine your breath flowing into that area, and the tension releasing as you exhale.
Slowly move your attention up through your body, scanning each part:
Spend about 30-60 seconds on each area, noticing all sensations without trying to change them.
After scanning all parts individually, expand your awareness to feel your entire body as a whole.
Notice how all parts are connected and how your breath moves through your entire body.
Feel the boundary between your body and the space around it.
Take a few deeper breaths, feeling your whole body expand and contract with each breath.
Gently begin to wiggle your fingers and toes, reawakening your body.
When you're ready, open your eyes and slowly return to a seated position, taking a moment to notice how you feel compared to when you started.
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